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It's a scientific fact: You really are what you eat. Good nutrition is your meal-ticket to staying sleek, healthy, and strong--both physically and mentally. Nutrition For Dummies, 7th Edition is a complete guide that shows you how to maintain a healthy weight, promote health, and prevent chronic disease. This book gives you the know-how to put together a shopping list, prepare healthy foods, and easily cut calories. Along the way, there's up-to-the-minute guidance for building a nutritious diet at every stage of life from toddler time to your Golden Years. Enjoy!
It's a scientific fact: You really are what you eat. Good nutrition is your meal-ticket to staying sleek, healthy, and strong--both physically and mentally. Nutrition For Dummies, 7th Edition is a complete guide that shows you how to maintain a healthy weight, promote health, and prevent chronic disease. This book gives you the know-how to put together a shopping list, prepare healthy foods, and easily cut calories. Along the way, there's up-to-the-minute guidance for building a nutritious diet at every stage of life from toddler time to your Golden Years. Enjoy!
Carol Ann Rinzler is a former nutrition columnist for the New York Daily News and the author of more than 30 health-related books, including Controlling Cholesterol For Dummies, Heartburn and Reflux For Dummies, The New Complete Book of Food, the award-winning Estrogen and Breast Cancer: A Warning for Women, and Leonardo's Foot, which the American Association for the Advancement of Science described as "some of the best writing about science for the non-scientist encountered in recent years."
Introduction 1
About This Book 1
Foolish Assumptions 2
Icons Used in This Book 3
Beyond the Book 3
Where to Go from Here 3
Part 1: Nutrition 101: The Basic Facts about Nutrition 5
Chapter 1: Nutrition Equals Life: Knowing What to Eat to Get What You Need 7
Discovering the First Principles of Nutrition 8
Breaking nutrients into two groups 9
Looking at essential nutrients 10
Protecting the Nutrients in Your Food 12
Knowing Your Nutritional Status 13
Fitting Food into the Medicine Chest 14
Finding Nutrition Facts 14
Nutrition people 14
Questions to ask about any study 15
Chapter 2: Digestion: The 24/7 Food Factory 21
Introducing the Digestive System 21
Digestion: One Step at a Time 23
Your brain, eyes, and nose 23
Your mouth 24
Your stomach 25
Your small intestine 25
Your large intestine 27
Chapter 3: How Much Nutrition Do You Need? 31
RDAs: Guidelines for Good Nutrition 31
Proteins, vitamins, and minerals: The essentials 32
Recommendations for carbohydrates, fats, dietary fiber, and alcohol 32
Different people, different needs 33
AIs: The Nutritional Numbers Formerly Known as ESADDIs 34
DRI: The Totally Complete Nutrition Guide 35
Chapter 4: Bigger But Not Better 41
The Obesity Epidemic 42
Observing the Obesity Map 42
Determining How Much You Should Weigh 44
Weight charts and tables 44
The BMI: Another way to rate your weight 46
Understanding What the Numbers Really Mean 48
Increasing the odds of accuracy 49
Seeing red flags on weight and health 49
Facing the Numbers When They Don't Fit Your Body 50
Chapter 5: Calories: Powering Up the Body 53
Counting the Calories in Food 54
Empty calories 55
Every calorie counts 56
Determining How Many Calories You Need 57
Resting energy expenditure (REE) 57
Sex, glands, and chocolate cake 58
Energy for work 60
Calculating Your Daily Calorie Needs 61
Part 2: The Good Stuff in Your Food 63
Chapter 6: Protein Power 65
Understanding How Your Body Uses Proteins 65
Moving Proteins from Your Dinner Plate to Your Cells 67
Differentiating Dietary Proteins 68
Essential and nonessential proteins 68
Evaluating proteins 69
Figuring Out How Much Protein You Need 73
Calculating the correct amount 73
Dodging protein deficiency 74
Boosting your protein intake: Special considerations 74
Avoiding protein overload 75
Chapter 7: Facing Facts on Fat and Cholesterol 77
Discovering How Your Body Uses Fats 77
Understanding what fats do for you 78
Pulling energy from fat 78
Defining Fatty Acids and Their Relationship to Dietary Fat 80
Focusing on the Fats in Food 82
Looking at the fatty acids in food 82
Identifying the foods with fats 84
Getting the right amount of fat 84
Considering Cholesterol and You 87
Cholesterol and heart disease 87
Lipoproteins 88
Diet and cholesterol 90
Chapter 8: Carbohydrates: A Complex Story 93
Checking Out Carbohydrates 93
Simple carbohydrates 94
Complex carbohydrates 94
Dietary fiber 94
Carbohydrates and Energy: A Biochemical Love Story 95
How glucose becomes energy 96
How pasta ends up on your hips when too many carbs pass your lips 97
Other ways your body uses carbohydrates 97
Finding the Carbohydrates You Need 98
Some people have problems with carbohydrates 98
Some people need extra carbohydrates 99
Dietary Fiber: The Non-Nutrient in Carbohydrate Foods 101
Defining the two kinds of dietary fiber 101
Getting dietary fiber from food 102
Determining how much fiber you need 102
Chapter 9: Alcohol: Another Form of Grape and Grain 109
Creating Alcohol Beverages 110
Fermented alcohol products 110
Distilled alcohol products 110
The foods used to make beverage alcohol 111
Checking How Much Alcohol Is in That Bottle 112
Following Alcohol through Your Body 112
Understanding How Alcohol Affects Your Health 114
The physical effects of excessive drinking 115
Alcoholism: An addiction disease 116
Who shouldn't drink 117
Alcohol and age 118
Advice from the Sages: Moderation 119
Chapter 10: Validating Vitamins 121
Understanding What Vitamins Your Body Needs 121
Fat-soluble vitamins 123
Water-soluble vitamins 126
Discovering Where to Get Your Vitamins 131
Too Much or Too Little: Avoiding Two Ways to Go Wrong with Vitamins 131
Vitamin deficiencies 132
Vitamin megadoses 133
Acceptable Exceptions: Taking Extra Vitamins as Needed 135
I'm taking medication 135
I'm a smoker 135
I never eat animals 135
I'm pregnant 135
I'm breast-feeding 136
I'm approaching menopause 137
I have very light skin or very dark skin 137
Chapter 11: Making Mineral Magic 139
Getting the Minerals You Need 140
The major minerals 141
The trace elements 144
Knowing What's Too Much and What's Too Little 148
Avoiding mineral deficiency 148
Understanding the risks of overdoses 149
Figuring Out When You May Need More than the RDA 151
You're a strict vegetarian 151
You live inland, away from the ocean 152
You're a man 152
You're a woman 152
You're pregnant or nursing 152
Chapter 12: The Wonder of Water 155
Investigating the Many Ways Your Body Uses Water 156
Maintaining the Right Amount of Water in Your Body 156
The electrolytes' primary job 158
Other tasks electrolytes perform 159
Getting the Water You Need 159
Evaluating Electrolytes 161
Sodium 162
Potassium and chloride 162
When you need more 162
Dehydration: When the Body Doesn't Get Enough Water 164
First signs 165
Worsening problems 165
Really bad trouble 165
The crash 165
Chapter 13: Added Attractions: Supplements 167
Introducing Dietary Supplements 167
Examining Two Reasons to Use Dietary Supplements 169
When food isn't enough 169
Using supplements as insurance 170
Exploring Supplement Safety: An Iffy Proposition 172
Choosing the Most Effective Supplements 174
Getting Nutrients from Food Rather Than Supplements 178
Part 3: Hunger, Health, and Habits 179
Chapter 14: Why You Eat When You Eat 181
Underlining the Difference between Hunger and Appetite 181
Refueling: The Cycle of Hunger and Satiety 183
Recognizing hunger 183
Identifying the hormones that say, "I'm hungry" and "I'm full" 183
Beating the four-hour hungries 185
The better way: Five or six small meals 185
Maintaining a healthy appetite 186
Responding to Your Environment on a Gut Level .187
Baby, it's cold outside 187
Exercising more than your mouth 188
Taking medicine that changes your appetite 188
Revealing Unhealthy Relationships with Food 189
Obesity 189
Anorexia nervosa 190
Bulimia nervosa 190
Binge eating disorder 191
Chapter 15: Why You Like the Foods You Like 193
Tackling Taste: How Your Brain and Tongue Work Together 193
The five basic flavors 194
Your health and your taste buds 195
Tricking your taste buds 197
Determining Deliciousness 197
Listening to your body 197
Loving the food you're with: Geography and taste 198
Taking offense to food and flavors 200
Changing the Menu: Adapting to Exotic Foods 201
Learning to like unusual foods 202
Stirring the stew: The culinary benefits of immigration 202
Chapter 16: Building Your New and Improved Healthful Diet 207
Discovering the Dietary Guidelines for Americans 207
Finding What's New in the 2020-2025 Edition 209
Factor in the fats 212
Subtract the added sugar 213
Get adequate essential nutrients 214
Go fish for good food 214
Bring on the veggies 214
Get up and go 215
Do the Guidelines Work? 218
Chapter 17: Choosing Wisely with Pyramids, Plates, and Patterns 221
Checking Out Basic Diet Pictures 221
The original USDA Food Guide Pyramid 222
From pyramid to plate: The evolution of the Food Guide 222
An assortment of pyramids and plates 224
Tracking Food Patterns 226
Understanding the Nutrition Facts Label 227
Getting the facts 228
Relying on labels: Health claims 230
Navigating the highs and lows 232
Listing other stuff 235
Using Pyramids, Plates, Patterns, and Labels to Choose Healthful Foods 235
Chapter 18: Eating Smart When Eating Out 237
Reading a Restaurant Menu 237
Apportion the portions 238
Ask for proof .239
Editing Your Menu Choices 239
Start simple 239
Elevate appetizers to entrees 240
Skip the fat on the bread 240
Undress the veggies 240
Minimize the main dish 241
Sideline sauces 242
Satisfy your sweet tooth 242
Writing Rules for Chain Restaurants 243
Exploring the Healthful Side of Fast Food 245
Choosing wisely at the...
Erscheinungsjahr: | 2021 |
---|---|
Fachbereich: | Allgemeine Lexika |
Genre: | Importe, Medizin |
Rubrik: | Wissenschaften |
Medium: | Taschenbuch |
Inhalt: | 432 S. |
ISBN-13: | 9781119723905 |
ISBN-10: | 1119723906 |
Sprache: | Englisch |
Einband: | Kartoniert / Broschiert |
Autor: | Rinzler, Carol Ann |
Hersteller: | John Wiley & Sons Inc |
Verantwortliche Person für die EU: | Wiley-VCH GmbH, Boschstr. 12, D-69469 Weinheim, amartine@wiley-vch.de |
Maße: | 188 x 233 x 28 mm |
Von/Mit: | Carol Ann Rinzler |
Erscheinungsdatum: | 24.06.2021 |
Gewicht: | 0,816 kg |
Carol Ann Rinzler is a former nutrition columnist for the New York Daily News and the author of more than 30 health-related books, including Controlling Cholesterol For Dummies, Heartburn and Reflux For Dummies, The New Complete Book of Food, the award-winning Estrogen and Breast Cancer: A Warning for Women, and Leonardo's Foot, which the American Association for the Advancement of Science described as "some of the best writing about science for the non-scientist encountered in recent years."
Introduction 1
About This Book 1
Foolish Assumptions 2
Icons Used in This Book 3
Beyond the Book 3
Where to Go from Here 3
Part 1: Nutrition 101: The Basic Facts about Nutrition 5
Chapter 1: Nutrition Equals Life: Knowing What to Eat to Get What You Need 7
Discovering the First Principles of Nutrition 8
Breaking nutrients into two groups 9
Looking at essential nutrients 10
Protecting the Nutrients in Your Food 12
Knowing Your Nutritional Status 13
Fitting Food into the Medicine Chest 14
Finding Nutrition Facts 14
Nutrition people 14
Questions to ask about any study 15
Chapter 2: Digestion: The 24/7 Food Factory 21
Introducing the Digestive System 21
Digestion: One Step at a Time 23
Your brain, eyes, and nose 23
Your mouth 24
Your stomach 25
Your small intestine 25
Your large intestine 27
Chapter 3: How Much Nutrition Do You Need? 31
RDAs: Guidelines for Good Nutrition 31
Proteins, vitamins, and minerals: The essentials 32
Recommendations for carbohydrates, fats, dietary fiber, and alcohol 32
Different people, different needs 33
AIs: The Nutritional Numbers Formerly Known as ESADDIs 34
DRI: The Totally Complete Nutrition Guide 35
Chapter 4: Bigger But Not Better 41
The Obesity Epidemic 42
Observing the Obesity Map 42
Determining How Much You Should Weigh 44
Weight charts and tables 44
The BMI: Another way to rate your weight 46
Understanding What the Numbers Really Mean 48
Increasing the odds of accuracy 49
Seeing red flags on weight and health 49
Facing the Numbers When They Don't Fit Your Body 50
Chapter 5: Calories: Powering Up the Body 53
Counting the Calories in Food 54
Empty calories 55
Every calorie counts 56
Determining How Many Calories You Need 57
Resting energy expenditure (REE) 57
Sex, glands, and chocolate cake 58
Energy for work 60
Calculating Your Daily Calorie Needs 61
Part 2: The Good Stuff in Your Food 63
Chapter 6: Protein Power 65
Understanding How Your Body Uses Proteins 65
Moving Proteins from Your Dinner Plate to Your Cells 67
Differentiating Dietary Proteins 68
Essential and nonessential proteins 68
Evaluating proteins 69
Figuring Out How Much Protein You Need 73
Calculating the correct amount 73
Dodging protein deficiency 74
Boosting your protein intake: Special considerations 74
Avoiding protein overload 75
Chapter 7: Facing Facts on Fat and Cholesterol 77
Discovering How Your Body Uses Fats 77
Understanding what fats do for you 78
Pulling energy from fat 78
Defining Fatty Acids and Their Relationship to Dietary Fat 80
Focusing on the Fats in Food 82
Looking at the fatty acids in food 82
Identifying the foods with fats 84
Getting the right amount of fat 84
Considering Cholesterol and You 87
Cholesterol and heart disease 87
Lipoproteins 88
Diet and cholesterol 90
Chapter 8: Carbohydrates: A Complex Story 93
Checking Out Carbohydrates 93
Simple carbohydrates 94
Complex carbohydrates 94
Dietary fiber 94
Carbohydrates and Energy: A Biochemical Love Story 95
How glucose becomes energy 96
How pasta ends up on your hips when too many carbs pass your lips 97
Other ways your body uses carbohydrates 97
Finding the Carbohydrates You Need 98
Some people have problems with carbohydrates 98
Some people need extra carbohydrates 99
Dietary Fiber: The Non-Nutrient in Carbohydrate Foods 101
Defining the two kinds of dietary fiber 101
Getting dietary fiber from food 102
Determining how much fiber you need 102
Chapter 9: Alcohol: Another Form of Grape and Grain 109
Creating Alcohol Beverages 110
Fermented alcohol products 110
Distilled alcohol products 110
The foods used to make beverage alcohol 111
Checking How Much Alcohol Is in That Bottle 112
Following Alcohol through Your Body 112
Understanding How Alcohol Affects Your Health 114
The physical effects of excessive drinking 115
Alcoholism: An addiction disease 116
Who shouldn't drink 117
Alcohol and age 118
Advice from the Sages: Moderation 119
Chapter 10: Validating Vitamins 121
Understanding What Vitamins Your Body Needs 121
Fat-soluble vitamins 123
Water-soluble vitamins 126
Discovering Where to Get Your Vitamins 131
Too Much or Too Little: Avoiding Two Ways to Go Wrong with Vitamins 131
Vitamin deficiencies 132
Vitamin megadoses 133
Acceptable Exceptions: Taking Extra Vitamins as Needed 135
I'm taking medication 135
I'm a smoker 135
I never eat animals 135
I'm pregnant 135
I'm breast-feeding 136
I'm approaching menopause 137
I have very light skin or very dark skin 137
Chapter 11: Making Mineral Magic 139
Getting the Minerals You Need 140
The major minerals 141
The trace elements 144
Knowing What's Too Much and What's Too Little 148
Avoiding mineral deficiency 148
Understanding the risks of overdoses 149
Figuring Out When You May Need More than the RDA 151
You're a strict vegetarian 151
You live inland, away from the ocean 152
You're a man 152
You're a woman 152
You're pregnant or nursing 152
Chapter 12: The Wonder of Water 155
Investigating the Many Ways Your Body Uses Water 156
Maintaining the Right Amount of Water in Your Body 156
The electrolytes' primary job 158
Other tasks electrolytes perform 159
Getting the Water You Need 159
Evaluating Electrolytes 161
Sodium 162
Potassium and chloride 162
When you need more 162
Dehydration: When the Body Doesn't Get Enough Water 164
First signs 165
Worsening problems 165
Really bad trouble 165
The crash 165
Chapter 13: Added Attractions: Supplements 167
Introducing Dietary Supplements 167
Examining Two Reasons to Use Dietary Supplements 169
When food isn't enough 169
Using supplements as insurance 170
Exploring Supplement Safety: An Iffy Proposition 172
Choosing the Most Effective Supplements 174
Getting Nutrients from Food Rather Than Supplements 178
Part 3: Hunger, Health, and Habits 179
Chapter 14: Why You Eat When You Eat 181
Underlining the Difference between Hunger and Appetite 181
Refueling: The Cycle of Hunger and Satiety 183
Recognizing hunger 183
Identifying the hormones that say, "I'm hungry" and "I'm full" 183
Beating the four-hour hungries 185
The better way: Five or six small meals 185
Maintaining a healthy appetite 186
Responding to Your Environment on a Gut Level .187
Baby, it's cold outside 187
Exercising more than your mouth 188
Taking medicine that changes your appetite 188
Revealing Unhealthy Relationships with Food 189
Obesity 189
Anorexia nervosa 190
Bulimia nervosa 190
Binge eating disorder 191
Chapter 15: Why You Like the Foods You Like 193
Tackling Taste: How Your Brain and Tongue Work Together 193
The five basic flavors 194
Your health and your taste buds 195
Tricking your taste buds 197
Determining Deliciousness 197
Listening to your body 197
Loving the food you're with: Geography and taste 198
Taking offense to food and flavors 200
Changing the Menu: Adapting to Exotic Foods 201
Learning to like unusual foods 202
Stirring the stew: The culinary benefits of immigration 202
Chapter 16: Building Your New and Improved Healthful Diet 207
Discovering the Dietary Guidelines for Americans 207
Finding What's New in the 2020-2025 Edition 209
Factor in the fats 212
Subtract the added sugar 213
Get adequate essential nutrients 214
Go fish for good food 214
Bring on the veggies 214
Get up and go 215
Do the Guidelines Work? 218
Chapter 17: Choosing Wisely with Pyramids, Plates, and Patterns 221
Checking Out Basic Diet Pictures 221
The original USDA Food Guide Pyramid 222
From pyramid to plate: The evolution of the Food Guide 222
An assortment of pyramids and plates 224
Tracking Food Patterns 226
Understanding the Nutrition Facts Label 227
Getting the facts 228
Relying on labels: Health claims 230
Navigating the highs and lows 232
Listing other stuff 235
Using Pyramids, Plates, Patterns, and Labels to Choose Healthful Foods 235
Chapter 18: Eating Smart When Eating Out 237
Reading a Restaurant Menu 237
Apportion the portions 238
Ask for proof .239
Editing Your Menu Choices 239
Start simple 239
Elevate appetizers to entrees 240
Skip the fat on the bread 240
Undress the veggies 240
Minimize the main dish 241
Sideline sauces 242
Satisfy your sweet tooth 242
Writing Rules for Chain Restaurants 243
Exploring the Healthful Side of Fast Food 245
Choosing wisely at the...
Erscheinungsjahr: | 2021 |
---|---|
Fachbereich: | Allgemeine Lexika |
Genre: | Importe, Medizin |
Rubrik: | Wissenschaften |
Medium: | Taschenbuch |
Inhalt: | 432 S. |
ISBN-13: | 9781119723905 |
ISBN-10: | 1119723906 |
Sprache: | Englisch |
Einband: | Kartoniert / Broschiert |
Autor: | Rinzler, Carol Ann |
Hersteller: | John Wiley & Sons Inc |
Verantwortliche Person für die EU: | Wiley-VCH GmbH, Boschstr. 12, D-69469 Weinheim, amartine@wiley-vch.de |
Maße: | 188 x 233 x 28 mm |
Von/Mit: | Carol Ann Rinzler |
Erscheinungsdatum: | 24.06.2021 |
Gewicht: | 0,816 kg |